Health Begins at the Grocery Store: An Interview with Nutritionist Sarah Worah

Hi y’all. It’s Alex, your non-expert blog crasher. I recently sat down with an actual expert, Explore Fitness consultant and certified nutritionist Sarah Worah, to ask her about diet, nutrition, and some of the things we should know before we head to the grocery store.

Put yer learnin’ cap on. Here’s what she said:

What are the most common mistakes people make at the grocery store?

1. Shopping hungry: When we’re hungry, everything looks appetizing. This causes us to purchase the types of food and drink we normally wouldn’t purchase (i.e. the bad stuff). Hunger also makes in-store food samples more appealing, and when we take the bait, we can add up to 500 extra calories. 

Here’s an interesting fact to keep in mind: Researchers from Cornell University asked 68 adults to fast for five hours. At the end of the fasting period, some were given crackers and some were not, and then they were sent to a grocery store to shop. Those who didn't eat the crackers ended up buying about 19% more food than those who did eat the crackers, and roughly 31% of their food choices were higher in calories. So there you go.

2. Not bringing a list: Make a list and stick to it! Without it, you’ll be more tempted to make impulse purchases, and more likely to forget important ingredients. 

3. Not reading or understanding labels: Don’t be fooled by front-of-package advertising. The faces of products are designed to catch your eye in a short amount of time, and they take advantage of the healthy buzzwords we’ll recognize. For example, a product that’s labeled “organic” can still contain high amounts of sugar, fat, and sodium — regardless of where those products came from. The same goes for products that tout antioxidants, vitamin-enriched ingredients, etc.

Even if it adds more time to your grocery store visits (at least for the first few times), checking labels and ingredients is the only real way to check the health benefits and claims of the foods you’re purchasing.

What 3 simple steps can people take to create a lifelong plan for healthy eating?

1. Use this checklist when reading nutrition labels:

- Look for whole grains (1st ingredient on list)

- Avoid trans fat (partially hydrogenated oil = trans fat)

- Buy lower sodium foods (no more than 2300mg per day)

- Check for added sugars (1 tsp = 4g)

- I’ll say it again: don’t fall for front-of-package labels and claims

2. Shop the perimeter and spend less time in the aisles. The healthiest foods are found in the perimeter of the store. This is where fresh fruits and veggies, lean proteins, and refrigerated dairy products are sold. Go into the aisles for certain ingredients (canned and frozen vegetables, olive oil, 100% whole wheat crackers and bread, brown rice, canned tuna, and peanut butter) and avoid anything in the checkout lanes. These are designed to target impulse shoppers as they leave the store, and they’re typically high in sugar, fat, and empty calories. 

3. Load up on fruits and veggies. The bulk of your shopping list should include fruits and veggies. These should be the basis of all your healthy meals and snacks. Compliment them with lean proteins, low-fat or non-fat dairy, whole grains, and healthy fats. Focus on whole foods and avoid overly processed items. It’s important to note that some packaged foods can be healthier and quicker than buying the fresh version. These include frozen and canned vegetables, which are picked at their nutritional peak and packaged to preserve the nutrients. Fresh fruits and vegetables can lose nutritional value over time as they sit in your refrigerator. If you are not planning on using something immediately, go for the canned or frozen variety and just be mindful of sodium. Look for “no salt added” or low sodium varieties. 

Do you think cutting things out (calories, carbs, fats, etc.) is a smart way to lose weight?

I don’t think completely cutting out whole food groups or certain foods (unless there is an allergy) is an effective way to lose weight. When people do this, they almost always fail.

When you cut out entire foods groups like carbs, you’re taking away a lot of important nutrients such as B vitamins and fiber. Also, you’ll tend to eat more animal proteins, which can increase saturated fat and cholesterol in the diet.

Another reason diets like this fail is because you feel deprived. When whole foods or food groups are eliminated they become “off limits” or “bad foods.” This will just make you crave them more and lead to an eventual binge. If you allow yourself everything in moderation, you will not feel deprived and more likely to stick to a healthy eating plan.

Lastly, drastically cutting food intake (calories) can actually lead to weight gain and nutrient deficits. When your body is not getting enough calories, it will go into deprivation mode and hold onto everything it gets. You need a certain base amount of calories each day to maintain proper body functions (i.e. breathing, digesting, maintaining body temp, keeping your heart beating, etc.). When you go below this level your body starves and holds onto all of its energy (calories). Body fat loss will be stalled and you may even experience some weight gain, even though your calorie intake remains low.

The best way to eat healthier is to follow the 80/20 rule: 80% of the time eat healthier foods and the other 20% you can indulge. Just make sure to watch portion sizes and include treats in moderation.

My philosophy is anything can fit into a healthy diet. Variety is the key to getting all of the nutrients you need. And splurging every once in a while, while keeping portions in check, can help prevent the feeling of deprivation and can be more effective in keeping you on track with a nutritious eating plan.

If you’re interested in learning more about this topic, sign up for our next Nutrition Lecture on May 24th! Sign up here.

What are you eating for dinner tonight?

Grilled Buffalo Burgers on a 100% Whole-Wheat bun, with a baked sweet potato and grilled asparagus.

Yum. For more information or to get help with your own nutrition plan, please contact Sarah Worah at sarah.worah@gmail.com.